Alan Aragon Interview on Nutrition

[The Solution]

Alan Aragon Interview on Nutrition


Topics covered: Carb Backloading, bulking phase duration, weight gain targets, calorie deficits, weight lose rates, preserving muscle tissue, fibre intake, muscle protein synthesis, meal frequency, carbohydrate timing, high or low carb diets, snapchat.


http://www.personaltrainercollective...agon-interview

[The Solution]

Q1. Thoughts on carb backloading.
A. Alan just does not buy it. Interesting ideas but doesn't agree with the reasoning behind it all. The need for eating carbs at xx time of the day is not supported by the research. It depends what the client can stick to.


Q2. Would an 8 week bulk and a 1 week aggressive deficit aid in growth and shreds.
A. Good question but there is no research to support an objective answer for this. Natties bulk for a long time before cutting again. Does not see the benefit for the bulk and cut in short time frames.


Q3. What weight gain per month recommended.
A. Noobs a Couple kg per month
intermediate 1 kg a month
Advanced 500g a month is good


Q4. what gains has he seen a natty do over a few months.
A. 10-15lbs over a few months after layoff including water weight. Ate and eating like chit for these gains on a rebound.


Q5. Max caloric deficit that optimizes fat loss over muscle loss. What is it?
A. Ref Study " http://www.ncbi.nlm.nih.gov/pubmed/15615615 " << this is hypothesized. 600ish to 900ish calories. Depending on BF%. Slower fat loss is better for muscle retention. If obese maybe you can lose 1.4% of your body weight. More advanced guys find it slower.


Q6. Recommendations for fiber intake for fiber on a bulk and a cut.
A. 14g per 1000 calories recommended.


Q7. Have you changed your mind on nutrient timing on body composition.
A. Not really. 3 meals vs 6 meals would be interesting. It it not really known what is better. A guess for minimal meals would be around 4 means and up per day optimal for growth / MPS.


Q8. Nutrient timing for endurance athletes
A. Protocal called sleep low. Skip to 18 mins to hear this, I am too lazy to write and listen at the same time. Found to be interesting to show benefit with nutrition timing which he looks at with some caution with results not replicated. individual findings may vary.


Q9. Comments on diet wars
A. They exist because of bad information and people not aware. Higher protein is being shown to be king and low carb people can't see it and get their head around it. They don't change their mind and they are wrong.


Q10. What do people prefer with carb intake and how would you change their needs
A. In short. Look at their diet history and adjust to suit the person what they prefer.


Q12. what to look forward to 23 - 24th april to deity programming.
Quantitative. calculating macro's and grams
Qualitative. Get away from calculating numbers and have this work with people




Q13. advice to people starting off as a PT and making money while keeping integrity.
A. Get a good solid knowledge foundation and get experience. After this the focus on marketing. Follow high quality authors and don't waste time on others. Shout out to shredded by science academy. Focus on science and people bash science because they don't get it. Its not all about posting pubmed links but also experience as well.